1. 2 hours of sunlight or artificial bright light exposure
during the day increased the amount of sleep by 2 hours and sleep efficiency by
80%
2. Reduce blue light exposure in the evening that can come
from smartphones and computers via:
- Wear glasses that block blue light
- Download an app such as f.lux to block blue light on your laptop or computer
- Install an app that blocks blue light on your smartphone
- Stop watching TV and turn off any bright lights 2 hours before heading to bed
3. Don’t consume caffeine late in the day (consuming caffeine up to 6 hours before bed significantly worsened sleep quality), Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended
4. Reduce irregular or long daytime naps (A study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality, However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night)
5. Try to sleep and wake at consistent times
Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day
6. Take a melatonin supplement
taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster
no withdrawal effects were reported in either of the above studies
Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal
7. Consider these other supplements that can induce relaxation and help you sleep: Ginkgo biloba - Glycine - Valerian root - Magnesium, L-theanine- Lavender
8. Don’t drink alcohol
9. Optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks
10. Set your bedroom temperature, around 70°F (20°C) seems to be a comfortable temperature for most people
11. Don’t eat late in the evening
12. Relax and clear your mind in the evening
a relaxing massage improved sleep quality in people who were ill
Strategies reading a book, taking a hot bath, meditating, deep breathing, and visualization
13. Take a relaxing bath or shower
14. Rule out a sleep disorder
15. Get a comfortable bed, mattress, and pillow
Some people wonder why they always sleep better in a hotel.
studies point out that new bedding can enhance sleep
16. Exercise regularly — but not before bed
17. Don’t drink any liquids before bed
- Wear glasses that block blue light
- Download an app such as f.lux to block blue light on your laptop or computer
- Install an app that blocks blue light on your smartphone
- Stop watching TV and turn off any bright lights 2 hours before heading to bed
3. Don’t consume caffeine late in the day (consuming caffeine up to 6 hours before bed significantly worsened sleep quality), Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended
4. Reduce irregular or long daytime naps (A study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality, However, some studies demonstrate that those who are used to taking regular daytime naps don’t experience poor sleep quality or disrupted sleep at night)
5. Try to sleep and wake at consistent times
Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day
6. Take a melatonin supplement
taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster
no withdrawal effects were reported in either of the above studies
Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body’s circadian rhythm return to normal
7. Consider these other supplements that can induce relaxation and help you sleep: Ginkgo biloba - Glycine - Valerian root - Magnesium, L-theanine- Lavender
8. Don’t drink alcohol
9. Optimize your bedroom environment, try to minimize external noise, light, and artificial lights from devices like alarm clocks
10. Set your bedroom temperature, around 70°F (20°C) seems to be a comfortable temperature for most people
11. Don’t eat late in the evening
12. Relax and clear your mind in the evening
a relaxing massage improved sleep quality in people who were ill
Strategies reading a book, taking a hot bath, meditating, deep breathing, and visualization
13. Take a relaxing bath or shower
14. Rule out a sleep disorder
15. Get a comfortable bed, mattress, and pillow
Some people wonder why they always sleep better in a hotel.
studies point out that new bedding can enhance sleep
16. Exercise regularly — but not before bed
17. Don’t drink any liquids before bed